Chair Stretching and Warmup Exercises

Sitting at the front edge of the chair, bend your elbows and march using both your arms and legs. When you raise your right leg, raise yoru left arm etc. Do 20 to 30 repetitions.

Chair Exercise – Arm Cross

Sitting up straight at the front edge of the seat pull one arm across your chest and perpendicular to the floor by using your other arm to gently pull. This will stretch the muscles on the back of your arm. Hold this stretch for 20 to 30 seconds then do the other arm.

Upper & lower body exercise several attachment options

Colours

Blue

Black

Multi-color

Black

Weight

16.6 lbs

~ lbs

13 lbs

28 lbs

Sitting up straight at the front of your seat, slowly rotate your arms in small circles while your arms are straight out at your sides. Do at least 20 revolutions forward then backward. To add more of a challenge and providing a quicker warm-up try marching with your feet at the same time.

Chair Exercise – Arm Raises

Again sitting at the edge of the seat. While keeping your back straight, raise one arm out directly in front of you (Fig. A) and then straight up above your head as high as possible (Fig. B). Alternate arms and do 10 repetitions with each arm. Then raising both arms at the same time do this exercise again for 10 reps.

Chair Exercise – Push Out with Arms

Put your arms in front of you as if you’re pushing a door shut, and at the same time kick out one leg. Alternate legs while still pushing your arms with each leg kick. This makes for a great shoulder warmup and stretches the back of your legs. Do 10 to 15 repetitions with each leg.

Chair Exercise – Leg Raises

Back straight and seated at the front edge of the chair, extend one leg out straight – still resting your heal on the ground, then slowly raise your leg off the ground. Support your leg under your knee and point your toe at the same time. With your leg still raised, rotate your foot in each direction maintaining a circular motion. Do 5 to 10 repetitions with each foot.

Chair Exercise – Upper Body Twist

Cross your right leg over your left knee while seated at the front edge of your Resistance Chair. Keeping your back straight, slowly twist your body and look over your right shoulder. Hold for 10 seconds, then do the other side. Don’t hold your breath during this exercise.

Chair Exercise – Kneeling Twist

Sit sideways in the chair, kneel on one knee, and rest your arm on the backrest. Bring up your opposite arm out straight and move it slowly in a horizontal direction so that you twist your upper body. Hold t for at least 20 seconds on each side as you feel the stretch. Don’t hold your breath during this or any stretch. This stretches your back and torso

Chair Exercise – Shoulder Roll

Sitting straight but relaxes allow your arms to hang at your sides. Pull your shoulders up to your ears and then roll your shoulders back slowly. Do this 10 to 15 repetitions in each direction.

About Cynthia Carpenter

Welcome! I'm Cynthia Carpenter - a once-upon-a-time sloth who smoked for over 20 years and ate crap food most of my life. I didn't know much about fitness and what I read was conflicting. One source would say one thing and then I would read something completely different.

Finally fed-up with being so unhealthy I began a quest to figure out how to drop the saggy fat and put the smoke out once and for all. It didn't happen until I was 43 but I did it and it stuck.

Now at 52 there are a whole new set of issues to deal with and trying to maintain a healthy lifestyle and fit it into the work day is always a challenge. It is through this website I share some of my best ideas in hopes that it will be of benefit to you too so you can achieve your own health and fitness goals.